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Thread: Big Dan's Journal

  1. #331
    Member Big Dan's Avatar
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    15-Oct-2019

    5/3/1 - Bench Press Day

    Bench Press

    105lbs - 1x5 (w/u)
    130lbs - 1x5 (w/u)
    155lbs - 1x3 (w/u)

    170lbs - 1x5
    195lbs - 1x5
    220lbs - 1x7
    230lbs - 1x5
    240lbs - 1x5
    250lbs - 1x5
    170lbs - 1x10

    Boring But Big - Bench Press
    135lbs - 5x10

    DB Bench Press
    70lbs - 3x10

    Alternating DB Rows
    80lbs - 3x10

  2. #332
    Member Big Dan's Avatar
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    17-Oct-2019

    5/3/1 - Squat Day

    Squats

    125lbs - 1x5 (w/u)
    155lbs - 1x5 (w/u)
    190lbs - 1x3 (w/u)

    205lbs - 1x5
    235lbs - 1x5
    265lbs - 1x7
    280lbs - 1x5
    295lbs - 1x5
    310lbs - 1x5
    205lbs - 1x10

    Leg Curls
    140lbs - 3x12

    Leg Presses
    700lbs - 3x12

  3. #333
    Member Big Dan's Avatar
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    18-Oct-2019

    5/3/1 - OHP Day

    OHP

    65lbs - 1x5 (w/u)
    80lbs - 1x5 (w/u)
    100lbs - 1x3 (w/u)

    105lbs - 1x5
    125lbs - 1x5
    140lbs - 1x6
    105lbs - 1x12 <-- 12-Rep PR!

    Boring But Big - OHP
    80lbs - 5x10

    Chin Ups
    BW - 3x10

    Close Grip Bench Press
    135lbs - 3x10

    Didn't get to Joker sets due to making sure I maintained strict form. Not going to dial back the weight yet, just going to keep strict form. Replaced Dips with CG BP since the Dips have been hurting my shoulders and I wasn't getting much out of them.

  4. #334
    Member Big Dan's Avatar
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    22-Oct-2019

    5/3/1 - Deadlift Day

    Deadlifts

    165lbs - 1x5 (w/u)
    205lbs - 1x5 (w/u)
    245lbs - 1x3 (w/u)

    285lbs - 1x3
    325lbs - 1x3
    370lbs - 1x5 <-- 5-Rep PR!
    390lbs - 1x3
    410lbs - 1x1
    285lbs - 1x11 <-- 11-Rep PR!

    Good Mornings
    135lbs - 3x10

    Hanging Leg Raise
    BW - 3x10

    Tweaked my back and hammy on the 410lbs DL so I stopped. Was supposed to get 3 reps and then 3 at 430.

  5. #335
    Member Big Dan's Avatar
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    24-Oct-2019

    5/3/1 - Bench Press Day

    Bench Press

    105lbs - 1x5 (w/u)
    130lbs - 1x5 (w/u)
    155lbs - 1x3 (w/u)

    185lbs - 1x3
    210lbs - 1x3
    235lbs - 1x7
    185lbs - 1x11 <-- 11-Rep PR!

    Boring But Big - Bench Press
    135lbs - 5x10

    Wicked tired and still beat up from DL day so I made an early exit. Still a good bench workout though. Staying away from the heavy Joker sets until I get my back under control.

  6. #336
    Member Big Dan's Avatar
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    25-Oct-2019

    5/3/1 - Squat & OHP Day

    Squat

    125lbs - 1x5 (w/u)
    155lbs - 1x5 (w/u)
    190lbs - 1x3 (w/u)

    220lbs - 1x3
    250lbs - 1x3
    280lbs - 1x7
    220lbs - 1x11 <-- 11-Rep PR!

    OHP
    65lbs - 1x5 (w/u)
    80lbs - 1x5 (w/u)
    100lbs - 1x3 (/wu)

    115lbs - 1x3
    130lbs - 1x3
    150lbs - 1x4
    115lbs - 1x11 <-- 11-Rep PR!

    Boring But Big - OHP
    80lbs - 5x10

    Still recovering from back injury but working through. Threw Squat and OHP day together so I can get out mountain biking tomorrow.

  7. #337
    Member Big Dan's Avatar
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    04-Nov-2019

    5/3/1 - Deadlift Day

    Deadlifts

    150lbs - 1x5 (w/u)
    190lbs - 1x5 (w/u)
    225lbs - 1x3 (w/u)

    245lbs - 1x5
    285lbs - 1x5
    320lbs - 1x5
    245lbs - 1x12 <-- 12-Rep PR!

    Good Mornings
    135lbs - 3x10

    Hanging Leg Raise
    BW - 3x10

    Took last week off to let the hammy/glute heal. It didn't really happen, but I had to get back at it. I took at 10% cut on my DL and squat numbers. We'll see how it works. I did get some help from a PT friend of mine. We'll see if his program is useful.

  8. #338
    Member Big Dan's Avatar
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    05-Nov-2019

    5/3/1 - Bench Press Day

    Bench Press

    105lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    160lbs - 1x3 (w/u)

    175lbs - 1x5
    200lbs - 1x5
    225lbs - 1x7
    235lbs - 1x5
    245lbs - 1x5
    255lbs - 1x4 <-- 4-Rep PR!
    175lbs - 1x12 <-- 12-Rep PR!

    Boring But Big - Bench Press
    135lbs - 5x10

    DB Rows
    80lbs - 1x10 (per arm)

    DB Bench Press
    70lbs - 1x10 (per arm)

    That moment when you leave 1 rep on the workout (could have gotten 5 @ 255) because you're scared of what might happen without a spotter.

  9. #339
    Member Big Dan's Avatar
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    08-Nov-2019

    5/3/1 - Squat Day

    Squats

    115lbs - 1x5 (w/u)
    145lbs - 1x5 (w/u)
    170lbs - 1x3 (w/u)

    185lbs - 1x5
    215lbs - 1x5
    245lbs - 1x7
    185lbs - 1x12 <-- 12-Rep PR!

    Leg Curls
    90lbs - 3x12

    Leg Presses
    460lbs - 3x12

    Popped my left adductor (groin) during my second rep at 215. Finished the squat workout (didn't push it into Joker sets) and lightened up on the accessory stuff just to be careful...

  10. #340
    Member Big Dan's Avatar
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    09-Nov-2019

    5/3/1 - OHP Day

    OHP

    70lbs - 1x5 (w/u)
    85lbs - 1x5 (w/u)
    100lbs - 1x3 (w/u)

    110lbs - 1x5
    125lbs - 1x5
    145lbs - 1x5
    110lbs - 1x12 <-- 12-Rep PR!

    Boring But Big - OHP
    85lbs - 5x10

    Chin Ups
    BW - 1x5
    Black Band Assist - 3x10

    Standing DB Shoulder Press
    25lbs - 1x12 (per arm)
    35lbs - 2x10 (per arm)

    Close Grip Bench Press
    135lbs - 1x10
    145lbs - 1x10
    155lbs - 1x10 <-- 10-Rep PR!

    Forgot my belt, but 145x5 felt really good. I think scaling back and working on my form is actually helping move the strength up without sacrificing form. Slow and steady.

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